OLEKSIY GULENKO Massage Therapy
Neck Stretch
Simple stretch for the Upper trapezius muscles. Please stretch hourly both sides. It prevents neck pain and stiff shoulders.
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Technique:
Sitting up straight, with your feet flat and shoulders back, grab onto the bottom of your chair with your right hand. Then slowly tilt your head sideways, bringing your left ear toward your left shoulder until you feel a gentle stretch along the right side of your neck and shoulder. Hold for 20 seconds; repeat on the opposite side.
Avoid using your hand to assist with the stretching. Although some books recommend it I find it risky as you can injure yourself.
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You can see a movie of this stretch (1 minute long) .
4. Stretch for the Levator Scapula muscle. ( Yes, it is the "Knot on top the shoulder blade"!)
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Also called "Armpit sniff" stretch. (Easy to remember.)
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Start off sitting upright.
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Find a way to stabilize the shoulder blade of the side of the neck you’re going to stretch. Grab onto the bottom of your chair with the same hand as stabilizing shoulder.
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Rotate the head about 45 degrees away from the stabilized shoulder.
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Move the nose towards the arm pit, which is a bit like trying to sniff your arm pit.
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Hold for 20 seconds.
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Ease off the stabilization before bringing your head back up.
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I do not recommend to use the other hand trying to get more stretch.
